1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 50 in sets of 4-
1-4 drill/skulling by 25's @ 1:05
5-8 drill/kick by 25's @ :55 (focus on 4 FAST UDK's, build kick)
9-12 swim free/choice by 25's @ :45
Rotate 1 spot after every 4 x 50 (go UDK @ :30 to rotate to the next spot), check HR after #12
8 times through...
1 x 75 kick- 25 dolph kick w/boards, 50 kick choice on back (4 UDK's!) @ 1:30, get time
1 x 75 kick with boards- 25 dolph kick, 50 choice- all FAST, get time, @ 1:20
1 x 100 IM, 75 swim, 25 kick free @ 1:40, the kick is always FAST
(in 2nd round, the breaststroke is kick; in 3rd round the backstroke is kick, in 4th round the fly is kick, then swim the rest of the IM)
Rotate 1 spot (UDK @ :30 to the next spot, no walking, nothing on the surface) after 3rd & 6th set
Until 6am...
100's as follows:
Odds- swim STRONG neg split free br3 @ 1:20 (@ 1:30, okay)
Evens- choice, NO FREE @ 1:30 (@ 1:40, okay)- focus on FAST TURNS & 4 UDK's off each turn
Wear your mask all the way to the car, stay hydrated today & be sure to use your sunscreen if you have to be outside. Have a great day!
No comments:
Post a Comment